Dynamic Apnea – Course information

Welcome to your Dynamic Apnea Speciality course!

Athiraa Professional Mermaid dynamic training

This page provides you with everything you need to know for your course. It is vital you view every section as they have each been created to ensure we have everything we need from you (such as kit sizes, medical forms, liability waiver etc)  and you have everything you need from us (learning materials, registration information, directions and more).

Sections marked with a RED STAR contain documents or forms that require action from you. You will not be able to undertake the course if these are not completed and submitted before the course date. It is your responsibility to ensure you complete everything needed in advance.

We are a small team, so every effort is made to ensure everything you need can be found on this page, making the entire process leading up to your course is as straightforward and effortless as possible. However, if you have any difficulties whatsoever, you are welcome to get in touch.

Make us a safe sender to ensure you do not miss out on any important information from us

To ensure our emails are not blocked or directed to your spam folder, please add emma@gofreediving.co.uk  and info@gofreediving.co.uk to your ‘safe sender’ and contacts list on your email account.

If you have gmail, here’s how to do that:

  • On your computer, go to Google Contacts.
  • At the top left, click Create contact.
  • Click Create contact or Create multiple contacts.
  • Enter the contact’s information.
  • Click Save

If you have any social media pages, why not give us a follow at the same time and become part of our friendly online freediving community – another great way to keep up to date with any information we need (or love) to share!

We look forward to seeing you in the water very soon!

You are required to register with RAID as soon as possible

Registering on RAID is an important first step towards your certification.

The details you provide to RAID are held with RAID. This means there will be some duplication in relation to questions asked during the onboarding for your course as we need to maintain our own student records too. 

Below, you will find:

  •  Instructions for new registrations
  • Instructions for existing RAID students
  • How to access your course materials
  • RAID Dynamic Apnea manual

1. Instructions for new registrations:

  • Click on this link: https://diveraid.mobi/Home/RegisterUser?affiliate=o7oJG2IO60ctwfmCctWShQ%3D%3D
  • Within around 48 hours, we will receive our notification from RAID that your registration has been fully processed and we will allocate your RAID course information and materials. Important! We do not allocate course information and materials for any courses that are more than one month away. This is to ensure the materials you receive are the most current, up-to-date versions and that your course does not expire before you take it (courses, once activated, have a registration life of six months). If your course is less than one month away and you have not received your course information and materials within a few days of registering with RAID, please contact us at info@gofreediving.co.uk to let us know.
  • Please ensure you complete all of the required course study online and complete the knowledge check at the end.
  • Please upload a passport style photo of yourself.

If you have previously undertaken a RAID Freediving course, you will not need to register again on RAID. You can continue to use your existing account. If however, you have ONLY undertaken a RAID Scuba course, you will need to register as a new student, following the instructions above.

2. Instructions for existing RAID students:

  • Please notify us at info@gofreediving.co.uk as soon as possible if you are an existing RAID student so that we can check that you have an active account, If you are a registered RAID scuba diver, you will need to register again to ensure you have a RAID Freediver account.
  • Within around 48 hours, we will receive our notification from RAID that your registration has been fully processed and we will allocate your RAID course information and materials. Important! We do not allocate course information and materials for any courses that are more than one month away. This is to ensure the materials you receive are the most current, up-to-date versions and that your course does not expire before you take it (courses, once activated, have a registration life of 6 months). If your course is less than one month away and you have not received your course information and materials within a few days of registering with RAID, please contact us at info@gofreediving.co.uk to let us know.
  • Please ensure you complete all of the required course study online and complete the knowledge check at the end.
  • If you wish to update your personal details or photo, please visit your profile settings and update them as soon as possible.

3. Accessing Your RAID Course materials

All course materials and the majority of the theory work for your RAID course is online. The online theory and knowledge check MUST be completed before you undertake the practical elements of your course.

If you arrive for your course without having completed the online theory work and passed the final knowledge check, for safety reasons you will not be allowed into the water.

Please note that on the morning of your course you will be required to complete a mini quiz to ensure that your knowledge is up to date.

Once your course materials have been allocated to you, please follow these steps:

  1. Select your course from the My Courses section on your RAID dashboard
  2. Select Go To Course to begin working through the theory. The theory and practical sections will be shown, along with sub-sections that include a Quick Quiz that must be completed in order to progress to the final knowledge check (please note, this may vary depending on the type of course you are undertaking)
  3. You can also access your course manual here for viewing, download or printing. The Quick Quizzes should be completed with the manual, so there’s no need to remember everything!
  4. After reading the manual and completing the Quick Quizzes you can access the final knowledge check. Remember: You MUST pass your knowledge check BEFORE your course – you won’t be allowed to enter the water without completing it.

4. RAID Manuals

If you have difficulty accessing this manual from a mobile device it can be downloaded here. However, we cannot guarantee that this version will be up to date, so suggest it is only used for reference until you are able to access your course materials.

RAID Dynamic Apnea Management Manual

Forms and kit booking to be completed and submitted as soon as possible

course theory Go Freediving

Instructions:

  • Please download each of the four forms listed below
  • Complete the forms
  • Upload all forms and your *kit hire requirements at least one week before your course, using this link: https://forms.gle/yzCnncoWXUYuQGas9 

FOUR forms to download:

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  • We are notified when you have made your submission and your course records are automatically updated. You are not required to notify us when you have done so. If we are unable to find a record of your details being submitted prior to your course we will contact you
  • If you have any issues using the submission document to upload your forms, please submit them via email to info@gofreediving.co.uk with the subject header – Forms for Dynamic Apnea Course [date of course] for [name of student]
  • IMPORTANT MEDICAL INFORMATION! If you answer ‘yes’ to any of the Medical Statement questions, you’ll need to get clearance from your GP before taking the course (PLEASE DO NOT UNDERESTIMATE HOW LONG THIS MAY TAKE)
  • Make sure your GP is clear that you’re freediving and not scuba diving as there can be a difference – we’re happy to talk to your GP if necessary. Also, as these medical certificates are only valid for 6 months unless otherwise specified, we would recommend asking your GP to add a ‘valid until XXX’ reference (usually a year or two) to allow you longer medical approval and extending the period of your certificate at no extra cost
  • Please also note; if you say ‘yes’ to the question ‘Are you over 45?’, this is only a preliminary question, you would need to be over 45 AND have one of the additional conditions listed further down the page before being required to have a doctor sign you as fit to dive
  • If you do need a doctor to sign you as fit, and yours is not available or willing to do so, you can contact specialist Dive Doctors via this register as they are often willing to certify when local GPs are not: http://www.ukdmc.org/medical-referees/ You can also contact this doctor who will assist over the phone: Dr A Wilcockson, 132 Newcomen Road, Portsmouth. PO2 8LB (1st Sport Medical) aqwilcockson@aol.com 07768932484
  • KIT INFORMATION: At Go Freediving our hire kit is treated with the care and attention it deserves. Each item is cleaned and stored in optimum condition so you can be assured the kit you are given for your course is safe, functional and clean! Even our wetsuits get superstar treatment! On the first day of your course you will be given the hire kit you have pre-ordered and it will be yours for the duration

Please make sure you watch this video about breathing for freediving


Here is your course venue information

Course Time: 1:30pm – 4pm (You must arrive at 1pm)

You need to arrive poolside at 1pm to start at 1.30am prompt.

Additional courses may run after this course, so it must finish on time.

Venue: Downside School, Stratton-on-the-Fosse, Radstock, Somerset, BA3 4RJ


 

Parking: There is free parking inside the school

Public Transport: Public transport is available (local bus service and taxi) but a car is recommended.

Access: The pool is accessed via the main entrance, as per image below:

Additional information:

Please note: This course is held in a school. There may be school activities or events elsewhere on the site during your course, so please be mindful of children who may be active in the area when you enter and navigate the site.

Consideration required: When you arrive at the venue we may already be running other courses. Please enter the venue quietly and wait in the change room where you will be met by an instructor as soon as the earlier course ends. Our courses are prompt and will run to time. Arriving at the time requested, will help with the smooth flow of the course for all participants.

Here is a list of what you need to bring

When you booked your course, the price includes all kit needed for Dynamic Apnea. This includes:

  • Mask
  • Fins
  • Snorkel
  • Weightbelt
  • Weights

Please note:

  • We may have a limited number of monofins available for students to experiment with. However, we cannot guarantee all students will have the opportunity to try them due to foot sizes.
  • We typically do not provide wetsuits for this course as it is easier to perform dynamic apnea without one. However, if you have a thin swimming wetsuit (such as might be worn for open water swimming), then you are welcome to bring it.

You are required to bring the following:

  • Warm clothes to wear poolside (a large towel may suffice). Even though the pool is heated, performing dynamic can make you cold.
  • Vaseline (or similar) if you have facial hair, to ensure a good seal from your mask (if you are concerned about this, please consider shaving before the course).
  • A warm drink (optional) in case you feel cold.
  • (Optional) Your own pool wetsuit, swimming suit or triathlon suit (max 3mm)

Breath hold practice

One of the core skills you’ll learn on your course is how to safely hold your breath. You can get a head start on this at home, with the following practice techniques. These will get your body and mind used to the physiological and psychological effects involved in holding your breath, making you better prepared for your course.

Please note: Under no circumstances should you practice breath holding in water without professional safety instruction from a qualified instructor and the presence of a buddy experienced in freediving safety, rescue, CPR and first aid. Please inform anyone you live with that you are practicing breath holding as it can be a shock for someone to find you not breathing!

  1. Get a watch with a second hand or timer and find a quiet room in your home.
  2. Lie down on the bed/sofa/floor and make sure that you’re comfortable.
  3. Close your eyes and place one hand (it doesn’t matter which) on your abdomen, just below your belly button. Place your other hand on your chest, just below your collarbone.
  4. Breathe in and out gently through your nose so that the hand placed on your abdomen moves up and down. Breathe in for a slow count of two and out for a slow count of three.
  5. Use your watch to time yourself for one minute and get used to the sensation of your abdomen rising and falling.
  6. Now start pausing for a second at the end of every exhalation. Take another minute to get used to this.
  7. When you’re ready for your first breath hold, exhale every last bit of air from your lungs before breathing in gently and as deeply as possible, filling your lungs again.
  8. Hold that breath for no less than 30 seconds but no more than 1 minute.
  9. Try to relax and concentrate on how your body responds.
  10. At the end of the hold, breathe out and then take three quick, deep recovery breaths through your mouth.
  11. Rest for 2 minutes and breathe gently through your nose again.
  12. When you’re ready for your second breath hold, exhale every last bit of air from your lungs before breathing in gently and as deeply as possible, filling your lungs again.
  13. Hold that breath for 15 to 30 seconds longer than you did the first, noticing the changing response from your body.
  14. At the end of the hold, breathe out and then take three quick, deep recovery breaths through your mouth.
  15. Rest for 2 minutes and breathe gently through your nose again.
  16. When you’re ready for your third breath hold, exhale every last bit of air from your lungs before breathing in gently and as deeply as possible, filling your lungs again.
  17. Hold that breath for 15 to 30 seconds longer than you did the second, noticing the changing response from your body.
  18. Breathe out and recover as before. Breathe normally for 1 minute before ending the practice and standing up.

If you found the second and third breath holds difficult, try reducing their duration. If they were easy, try extending them by another 15 seconds the next time you practice. You can keep increasing the time you hold your breath until it becomes too difficult. At that point, stick with a duration that you’re comfortable with.

You should be pleasantly surprised by how long you can hold your breath for – most people find they can hold their breath for far longer than they had initially thought. The key is to stay relaxed, listen to your body and to not strain or force your breathing or holding.

Keeping calm while you hold your breath for very long can be challenging but there are several ways to distract your mind from the fact that you’re not breathing. Try them out to see which one works best for you, or feel free to experiment with your own techniques. Some that other people have found useful include:

  • Counting slowly (down and up)
  • Slowly repeating the alphabet
  • Visualising all the details of a place in which you feel comfortable, such as your bedroom
  • Visualising a walk through your house or place you know well, noticing what’s in each room as you pass through
  • Imagine a white light flooding through your body from your head down to your toes
  • Imagine roots growing from the soles of your feet down into the ground

If you’ve never heard of breathing optimisation, this is a unique programme Emma developed over the last 15 years to improve the lung function and performance of Olympic and Paralympic athletes. The techniques you learn and practice during the classes are suitable for all levels and improve apnea ability, CO2 tolerance, lung function and confidence. They are the perfect preparation for your course and can be carried across to all other sports and daily life.

Here are three FREE videos Emma has prepared for you to try. 

The first class is a gentle breathing optimisation class and is a great introduction into breathing optimisation:

The next two Breathing Optimisation classes are 15 minutes long and are perfect for after you get up in the morning and before you go to bed

Additional reading (optional)

Answers to your frequently asked questions

I’ve registered on the RAID site, but I can’t find my course. What does this mean?

When you register on the RAID site you must nominate Go Freediving as your dive centre. This will prompt an email notification from RAID to us so that we can gift you your course. Occasionally, that message doesn’t arrive with us, so if after registering and 48 hours have lapsed, the course has not been allocated to you, just get in touch via info@gofreediving.co.uk and let us know. We can then issue your course manually for you. Please note; if your course is more than one month away, we will not gift your course to you immediately. This is to ensure that when you undertake your course you have the most up to date course materials. It also helps extend the time your course remains valid should you need to reschedule it.

What if I say ‘Yes’ to one of the Medical Questions. Does this mean I can’t do the course?

If you have answered yes to one of the medical questions, this means you will need to ask your local GP to complete the form indicating you are fit to take part in the course. Your signed medical form will then be valid for 6 months. We recommend asking your GP to add a ‘Valid Until XXX’ (preferably 3+ years), ‘Valid until further notice’ so that your medical certificate’s life is extended at no extra cost.
Some students see the question ‘Are you over 45?’ and believe this means they need a Doctor to sign them off. However it is a preliminary question, you have to be over 45 AND meet an additional condition listed further down.

If you do need a doctor to sign you as fit, and yours is not available or willing to do so, you can contact specialist Dive Doctors via this register as they are often willing to certify when local GPs are not: http://www.ukdmc.org/medical-referees/. You can also contact this doctor who will assist over the phone: Dr A Wilcockson, 132 Newcomen Road, Portsmouth. PO2 8LB (1st Sport Medical) aqwilcockson@aol.com 07768932484

Should I eat before attending the course?

Most definitely!

Freediving can be surprisingly strenuous and we have seen several students who have underestimated the importance of eating,  sit out during dives after feeling unwell or light-headed simply because they have not eaten sufficiently before attending.

Please ensure you eat a substantial, energy-filled meal and are well hydrated  approximately 2 – 3 hours before attending the start of the course. Also, bring nutritious energy-filled snacks. If you are bringing your own packed lunch, ensure you have plenty of food and liquid to keep your energy levels up.

Can my friends/family come to watch?

In some cases family can come to watch, but we recommend checking with us first.

How can I contact you if I am late, delayed or am unable to attend?

If you need to contact us before the day of the course, please contact info@gofreediving.co.uk.

If you need to contact us URGENTLY (for example, within a few hours of the course), please call our on-call number +44 (0)7980 648 892

I need to change the date of my course, can I do that?

If you need to change your course date, we can help with that, however, there may be a £50 rescheduling fee. Please familiarise yourself with the terms and conditions for further details.

Further answers to FAQs can be found on our regular FAQ page.

Here is your checklist